Monthly Archives: December 2011

Make Up/Challenge/Skill DAY December “Cool” Board ***Make some goals for yourself for December –  Annette – 1st Rope Climb! –  Janet – C&J 75# –  Meghan – C&J 110# –  Annette – C&J 105# –  Ash – C&J 225# – … Continue reading →

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Cole Dick (age 15): Squat 355, Press 145, Deadlift 475. Total 975lbs. Post total to comments. Compare to 8/29/11 December “Cool” Board ***Make some goals for yourself … Continue reading →

Black/Blue/Grey WODs Five rounds for time of: 20 Pull-ups (with Band) (Ring Rows) 30 Kettlebell swings (53/35) (35/26) (26/18) 40 Double-unders (3 x Singles) (2 x Singles) Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments. … Continue reading →

Make Up/Challenge/Skill DAY December “Cool” Board ***Make some goals for yourself for December –  Annette – 1st Rope Climb! –  Janet – C&J 75# –  Meghan – C&J 110# –  Annette – C&J 105# –  Ash – C&J 225# – … Continue reading →

Black/Blue/Grey WODs Three rounds for time of: 7 Muscle-ups (3 x Pull-Ups/Dips) (with Bands) Dumbbell thruster, 21 reps (35/25) (25/15) (15/10) Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41. Post time to comments. December “Cool” Board ***Make some goals … Continue reading →

Deadlift 5-5-5-5-5 reps Post loads to comments. Then……….. Choose your own max reps/time for at least 1 bodyweight exercise Examples – push ups, pull-ups, ring dips, handstand walk, plank, handstand push ups, etc………. AND THE MAIN EVENT BOB vs. JIM … Continue reading →

Black/Blue/Grey WODs Three rounds for time of: Dumbbell squat snatch, 15 reps, right arm (35/25) (25/15) (15/10) 15 GHD sit-ups (Ab-Mat Sit-Ups) Dumbbell squat snatch, 15 reps, left arm (35/25) (25/15) (15/10) 15 Toes to bar (Hanging Knee Raises) (Leg … Continue reading →

Make Up/Challenge/Skill DAY December “Cool” Board ***Make some goals for yourself for December –  Annette – 1st Rope Climb! –  Janet – C&J 75# –  Meghan – C&J 110# –  Annette – C&J 105# –  Ash – C&J 225# – … Continue reading →